Barbell Squat
- Zielmuskel
- Gluteus Maximus, Quadriceps
- Synergistenmuskeln
- Adductor Magnus, Soleus
- Equipment
- Barbell
- Körperregion
- Hips, Thighs
- Typ
- Strength
The barbell squat is a foundational lower-body strength exercise that primarily targets the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus assisting. Performed with a barbell across your upper back, it lets you load heavy and is one of the best benchmarks for total lower-body strength and size.
Barbell Squat: So führst du sie aus
- 1Set the bar in a squat rack at about mid-chest height and load it. Position the safety arms just below your bottom squat depth.
- 2Step under the bar and rest it across your upper back on your traps (high-bar) or rear delts (low-bar), gripping it firmly just outside your shoulders.
- 3Brace your core, lift the bar off the hooks by straightening your legs, and take one or two short steps back to clear the rack.
- 4Set your feet roughly shoulder-width apart with your toes turned out slightly, and fix your gaze a short distance ahead.
- 5Take a deep breath, brace, and descend by bending at the hips and knees together, keeping your chest up and your knees tracking over your toes.
- 6Lower until your hip crease drops to at least parallel with your knees, keeping your weight centered over your midfoot.
- 7Drive through your whole foot to stand back up, extending your hips and knees together until you are fully upright, then exhale.
- 8Complete your reps, then step forward and re-rack the bar onto the hooks under control.
Technik-Tipps
- Brace your core hard before each rep, as if bracing for a punch, to protect your spine and keep your torso rigid under load.
- Keep your knees tracking in line with your toes throughout the rep rather than letting them cave inward.
- Drive evenly through your whole foot, keeping your heels planted so you stay balanced over your midfoot.
- Always squat inside a rack with the safety arms set, and use a spotter when training close to your limit.
Häufige Fehler
- Letting the knees cave inward on the way up, which strains the knee joint and wastes power from the glutes.
- Cutting depth short above parallel, which reduces the work done by the glutes and quads and overstates how much you can really lift.
- Rounding the lower back at the bottom, which removes spinal support and risks injury under heavy load.
- Letting the heels lift and shifting onto the toes, which throws you off balance and overloads the knees.
Häufig gestellte Fragen
What muscles does the barbell squat work?
It primarily works the glutes (gluteus maximus) and quadriceps, with the adductor magnus and soleus acting as synergists to extend the hips and stabilize the ankles.
How wide should my stance be?
About shoulder-width with your toes turned out slightly is a solid default. A wider stance recruits more glutes and adductors, while a narrower stance puts more emphasis on the quads.
How deep should I squat?
Aim to drop your hip crease to at least parallel with your knees, as long as you can keep your lower back neutral. Going below parallel increases glute and quad work if your mobility allows it.
Is the barbell squat good for beginners?
Yes, but start light to groove the pattern before adding load. Always squat inside a rack with the safety arms set so you can bail safely if a rep gets stuck.
How many sets and reps should I do?
For general strength and size, 3–5 sets of 5–10 reps works well. Lower reps with heavier weight build strength, while higher reps in that range add more size.
